November 2025 Newsletter

I hope everyone is having an enjoyable fall. As some of you have seen the parking lot and landscaping of the property is nearly finished. Otherwise, there are no new housekeeping items to mention. I would encourage you all to get your flu shots if you haven't already. I am not providing flu shots this year, so I would direct you to your local pharmacy for that. If you haven't scheduled your annual physical for 2025, now is the time!

Since the days are noticeably shorter and the sunlight is limited, I thought this would be a good month to discuss vitamin D. This hopefully will provide some information about it, why we worry about it, and what we can do to supplement it.

Vitamin D Supplementation Guide

Vitamin D is a nutrient that helps your body absorb calcium, which is important for building and keeping strong bones. It also supports muscle function, balance, and your immune system. Most people get vitamin D from sunlight, but it can also be found in foods like oily fish, eggs, and fortified products such as milk and breakfast cereals.

Why is vitamin D important?

Vitamin D helps prevent bone problems like osteoporosis and rickets. It may also play a role in protecting against certain illnesses, including some cancers and infections, though research is ongoing. Many people in the United States have low vitamin D levels, especially during winter, if they spend little time outdoors, or have darker skin.

How much vitamin D do I need?

Experts recommend different amounts depending on your age:

- Children and adults up to age 70: 600 IU (International Units) per day.

- Adults over 70: 800 IU per day.

- Some experts suggest that adults may benefit from 1000–2000 IU per day, especially if they are at risk for deficiency or have limited sun exposure.

My personal approach on this, since we live in New England, is that everyone should take 1,000 units per day. Some people need more, but that can be determined by checking the blood levels.

What should my vitamin D level be?

Vitamin D is measured in your blood as 25-hydroxyvitamin D.

- Most guidelines say a level of at least 20 ng/mL (50 nmol/L) is adequate for bone health.

- Some organizations recommend aiming for 30 ng/mL (75 nmol/L) or higher, especially for older adults or those with osteoporosis.

I think that 30 ng/mL is the bare minimum. 50 ng/mL is probably a better goal. There is no concern for toxicity until levels start to approach or go beyond 100 ng/mL.

How do I get enough vitamin D?

- Spend time outdoors in sunlight when possible.

- Eat foods rich in vitamin D.

- Take a supplement.

Is vitamin D supplementation safe?

Daily doses up to 2000 IU are considered safe for most adults, and up to 4000 IU is the safe upper limit. Higher doses may be needed for people with certain health conditions, but should only be taken under medical supervision.

Should I get my vitamin D level checked?

If you are taking a supplement, which I think most people should be, then having your level checked makes sense so we can adjust the dose if necessary.

Summary:

Vitamin D is essential for bone and muscle health. Most people can meet their needs with a combination of sunlight, diet, and supplements.

I recommend at least 1,000 units per day for most people and I also recommend getting your vitamin D levels checked periodially.

Happy Thanksgiving!

Dr. Faucher